Category Archives: Workout Log

describes the exercise type, time duration, reps, or distance etc.

I Found an Old Workout Sheet

I had forgotten about this great workout routine I had found online some time ago.  I was wondering where it went!  I recently opened it up when I found it hiding in my journal and I observed all the notes I made for what worked for me at the time.  This document was printed out the summer of 2010 when I was getting more and more serious about training for parkour.  The descriptions are plain and simple.  (If you are not familiar on how to do these exercises properly, I suggest you search youtube for proper techniques.)  There are dynamic moves that require weights to be thrusted or swung about so I wrote down the weights that are comfortable for me.  Read over the whole routine before starting so that you pick and choose and plan out how you want your workout session to go.

If you are looking to gain more strength, flexibility, and stamina, I suggest you try this full-body workout that can help you build an able and healthy body.

Link: Parkour Training Workout Sheet

Good Luck and always remember to listen to what your body is telling you!  Be nice to it and it will be nice to you.  Happy Exercising!

PS.  I unfortunately don’t have the source of this sheet, but if you know who wrote this out, please send me their information so that I can give them proper credit.


Run, run, run for your life…

This morning I woke around 7am and decided I wanted to go out for a run. It has been a little over a week since I ran, which is a good excuse to get me out there. Again, I started my run at Rockburn Branch Park, but once I hit the trail, I heard and felt a couple rain drops come down from the greyish sky. It was no matter because I wanted to run. I was ready–suited up with my Asics, running shorts and shirt, and cap. The rain didn’t come down until I was about an hour into the run. By that point I was already wet from the sweat and humidity that the cool air and rain droplets were refreshing.

When I run I mix up the speeds depending on the terrain. Sometimes I will run up a hill because I don’t want to get stuck or slow down from my rhythm. Other times I will slow down as I hit a hill so that I don’t waste my energy or risk tripping and falling over roots and rocks. There is no rhyme or reason to my speeds, but I do what feels right and today I felt like I was driving every step in a mindful way. I had no distractions, no worries, nor any judgement. I ran for me today. I pushed harder than I thought was possible, and I turned out fine! Sure I was breathing heavy, sweatnig profusely, and semi-fatigued toward the end of my run, but I felt great being outside, listening to wildlife and reaching the edge of my physical abilities. I enjoy experiencing this type of stress, this type of activity, because I prove to myself that I CAN DO IT. And when the time comes for me to act there will be no reason for me to back down.

I won’t run everyday. There are other activities I do that I enjoy that supplement my workout. But it feels great to be in the woods, to smell the soil and vegetation, to breathe the fresh air, to be in the elements and connect with the earth I came from.

Run, run, run for your life…

Morning Run and a Quick Climb + Abs

This morning turned out to be perfect for a run in the park.  Last night it rained and I could hear thunder striking furiously originating a couple miles away.  The sky was clear, the sun was warm, and the fallen precipitation was evaporating away as the morning drew on.  I drove to Rockburn Branch Park around 8 or 9am and found a corner to park my car.  This place has a great Disc Golf course and I decided to run around it on nearby trails.  The trails were semi-muddy, but not bad at all considering the storm that swept through the Baltimore-area yesterday.  I ran for 35 minutes, stretched for 15, and then drove home for breakfast. [Kashi Go Lean Crunch with 1% milk, half a banana, Tbs of PB, topped with honey and dried pomegranate bits]

I still felt like I had more energy to burn so I headed to Earth Treks Columbia for a short session in the cave.  I realized that I’ve hit a plateau and there needs to be more strength building in my grip, forearms, and deltoids.  My legs are heavy and I need more upper body strength to move it more effectively.  An hour passes and I’m beat.  I head into the weight room and decide I want to work abs.  So I start with medicine ball ab twists, then to jack knife, bicycle crunches, regular and side planks, crunchy frogs, and oblique v-ups.  Finally, I tell myself that’s enough after abs.   Later this week I’ll work on is pulls ups, and other upper body exercises.  Cheers!

Todays workout: Back, Biceps and Forearms

Today I want to share what I ate, my exercise routine, and experience at the gym. (I wish I had a camera to show pictures, but words will have to do for now..)

This morning I started my day off with a bowl of Kashi’s Go Lean Crunch cereal, a scoop of peanut butter, a sprinkling of dried pomegranate bits, half a banana, and a cup of milk.  I couldn’t eat it all, it was so filling.  Next time I will decrease the portion.  After I submitted my resume in response to a job opening as an Energy Auditor around 12pm, I went to the gym.

After a short 10 minute run on the treadmill, I stretched my legs with forward bends, quad stretches, and calf stretches.  Swinging my arms out from a hugging myself to clapping my hands behind my back, I loosened up my arms, chest, and back.  I then proceed to the free weights and cable cross machine.  This may or may not be in order, I didn’t pay attention to closely to how I wrote these notes:

Bicep Curls using Olympic Style Economy EZ Curl Bar: [65lb-10x; 65lb-10x; 75lb-8x]
Row using Cable Cross: [70lb-15x; 80lb-10x; 90lb-12x]
Low Back Extensions on a Roman Chair: [no weight-15x; 10lb-12x; 20lb-7x]
Free-weight Row Left then Right: [20lb-12x; 25lb-12x; 30lb-12x]
Bicep Curl using Cable Cross: [70lb-12x; 80lb-7x;70lb-9x]
Forearm Curl resting arms on bench: [45lb-12x; 55lb-10x; 60lb-10x]
Bend over and Row 1 dumbbell each hand: [25lb-12x; 30lb-12x; 35lb-10x]
Forearm free-weight twist, hold, and curl: [10lb and 15 lbs until I couldn’t handle the burn any longer]

This workout took about 1.5 hours.  I didn’t do any pull-ups today because after the first 4 exercises, I couldn’t even do one.  Usually I can get in 7-10 reps in a set of 3 when I’m fresh, but today I figure a change up isn’t necessarily a bad thing.  I picked up this tip of coupling Biceps and Back into a single workout due to the complimentary association and connection between muscles and movement.

I climbed some new bouldering problems Earth Treks Columbia put in today.  I maybe spent an hour working on the rock, cooled down with leg and back stretches and called it a day.

When I got home I ate scrambled egg and left over rotisserie chicken for protein and a cup of white rice.  2 glasses of water instead of diet soda.  Also, I’ve been drinking Jasmine Tea while responding to and reading emails and snooping around news sites.

My back is tired from sitting up straight in front of the computer, I should give it a rest.  Tomorrow I’ll tone up with Vinyasa Flow.

Happy exercising!


So I said that I was going to document my workouts (running, yoga, climbing, exercises).  I’ll try to do my best at posting, but it comes to a point where you feel like you have done enough to maintain your physique and not needing to push your limits too far.  I think once I get back on the rock and realize I lack in a particular area of strength (not technique) I will work toward building more muscle by doing exercises using body weight and free weights, isolating particular fibers and tissues.

Last week I worked abs (all on the ground):

  • 3 sets of 15 Jack Knife movements alternating balance ball from between feet to hands
  • V-shape with 10 lb medicine ball twists until I couldn’t handle it anymore
  • Bicycle kicks with alternating elbows to knees
  • Oblique V-ups 20 times each side or until I couldn’t take the burn any longer
  • Try some of these
Also I worked Chest and Triceps with:
  • Approx 100 Push-ups
  • Inclined Butterfly press at 15lbs each hand
  • Tricep push with extended legs and hands behind me on a bench
  • Tricep pull down using v-shape handle bars at 50 lbs
  • Incline bench press for upper chest with increasing weights 95-105-115 lbs and 8 reps each
But before I did all that, I ran on a treadmill for a mile, approx 10 mins, stretched quads, hamstrings, calves, lats, obliques, triceps and chest.
Then when I had enough of the gym, I crossed over into the bouldering wall and worked on technique and warmed up on V0’s to V3’s.  Today, I will work on back and biceps.  I’ll post what I did.

Yoga – Vinyasa Flow with Deborah

Mondays and Wednesdays Deborah teaches Intermediate Vinyasa flow at Baltimore Yoga Village at their Hampden location.  Since I am part of their Work-Study program, I’m able to take advantage of 3 drop-in classes per week and to receive discounts on workshops.  I like her instruction and transitions through postures.  Typically she starts out with about 10 minutes of meditation, gentle stretching, and an enlightening poem to get you in the mood and be mindful of the practice.  Then she gets you in the down dog and begins to raise the heat from there.  Today I held postures that made me sweat, stretched my muscles, and circulated blood flow.  I’ve been going about 2 days a week for almost 3 weeks now.  It feels good to have a rhythm and routine for practice.  I think if you’re a beginner at yoga and you don’t sweat when doing it, you’re not doing it right.